adventures of a picky eater helping picky eaters try (& love) new things
“If you have picky eaters, you’ll love these tips, tricks and recipes from Registered Dietitian moms & dads like you who want to help picky eaters try new and exciting foods!”
-Team Hero
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Hello from Hero Nutritionals! At Hero, we believe in embracing a healthy, happy life through positive nutrition. That’s why, in 1997, we invented Yummi Bears®, The Original® Gummy Vitamin, and in 2007, we created Slice of Life® for adults. We are passionate about providing essential nutrients in delightfully yummi®, fun to take gummies for the whole family, that are made with natural ingredients and lots of love. For us, pure love deserves pure nutrition®. Connect with us at heronutritionals.com. HAVE A YUMMI DAY, Everyone at Hero
Meet Oliver & Olivia! Hello! I am Oliver and this is my sister Olivia. We are the Hero® bears - nice to meet you! I wanted to tell you that food can be really tasty, and good for you too! But I didn’t always understand how good food could be. Olivia and I used to be picky eaters...we didn’t even want to try strawberries! “Ew! I don’t like it!” We would say without even trying it. When mama bear asked us why we wouldn’t try it, we realized we were just a little scared to try new things. Then one day a friend was eating strawberries and asked me to try some. So I bit into the red, fresh fruit. “Wow! Strawberries are so yummy, juicy and sweet! New foods can be good!” I gave some to Olivia, but she wasn’t quite sure. She wouldn’t even try a bite even though it tasted so good! I made a new motto for my little sister: “Just try three bites, if you don’t like it, you don’t have to eat it”. It worked! Olivia tried the strawberry and loved it! Now strawberries are her favorite food! We have learned about all kinds of new foods, like snap peas, baby carrots and even peas! Now me and my sister go on food adventures together, we like to make new food creations and eat them as a family! In this book are some of our are some of their favorite recipes! We hope you like them too.
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" the picky eater mantra: I know that food is yummy and even when it looks a little
n e w
o r
s c a r y,
I will try at least 3
whole bites b e c a u s e i a m b r av e
just like Oliver and Olivia"
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what to do if you have a picky eater or two By Ben Bracher If the power struggle to get your picky eater to eat their vegetables exhausts you and if making separate meals to accommodate the unique preferences of each child drains you, know you’re not alone and know there is hope! An approach developed many years ago by Ellyn Satter (who is both a Dietitian and Family Therapist) provides parents with this much needed hope and roadmap. It defines the roles of parents and the roles of children when it comes to feeding. And while sticking to our roles and allowing our children to perform theirs is easier said than done, with time, the rewards of having a good eater are well worth the energy investment. Here’s your cheat sheet for the Solutions for a Picky Eater: PARENTS ARE RESPONSIBLE FOR: · What · When · Where
CHILDREN ARE RESPONSIBLE FOR: · How Much · Whether
As you stay focused on your job and trust your child do theirs, in time, they will learn to be good eaters. Unfortunately, it does take time and much patience. Remember that this is a process… a process with which I continue to be imperfect!
Ben Bratcher MS, RD
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Table of Contents WE ALL KNOW A PICKY EATER (OR TWO, OR THREE!) • About Hero Nutritionals • Meet Oliver & Olivia • How to help picky eaters explore food (Ben Bratcher, MS, RD) RECIPES • • • •
Breakfast Healthy Lunch-box Dinner Yummi Treats
MEET THE CHEFS
ACTIVITIES • Healthy Habits Checklist • Hero Bears Coloring • Picky Eater Approved Word Search
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breakfast
Drink a full glass of water when you wake up to give your system a cleanse & a
fresH s ta r t Try getting at least 20 grams of protein i n y o u r b r e a k f a s t a breakfast each day is a healthy way to add more nutrients to your day!
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simple granola
Serves 9
Ingredients 8 cups oats 1 cup chopped nuts 4 tbsp cinnamon 1 tsp salt 1/4 cup honey 2 tbsp vanilla extract 1/8 cup canola oil (or any oil) 1 tsp brown sugar (optional) Cooking spray
Directions Preheat oven to 300째F. Combine the oats, nuts, cinnamon, and salt in one bowl and mix together. Set aside. Next, combine the honey, vanilla, and canola oil together in a small bowl. Warm that bowl in the microwave for about 30 seconds (if you prefer, do it over the stove top in a small pot). Warming it helps coat the oatmeal more, rather than the honey creating too many clumps. Mix the wet ingredients into the dry ingredients, and be sure to mix together well. Spread the mixture onto two baking sheets lined with foil or parchment paper, and lightly spray with cooking spray. If you like, drizzle some honey and sprinkle some brown sugar on top. Bake for about 10 minutes, then stir a bit, and place back in the oven for another 10 minutes. Remove from oven and allow to cool completely; then, transfer to a container for storage.
Recipe by Ben Bratcher MS, RD
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Egg & Toast Cups
Serves 12
Directions 1
Preheat your oven to 350. Grease a muffin tin pan [liberally] with butter or cooking spray.
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Fill each muffin tin with ¼ cup of the cubed bread.
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In a large bowl, combine the eggs and milk. Whisk until combined. Transfer mixture to a measuring cup for easy pouring.
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Pour egg mixture over the bread cubes in each muffin tin, filling it until each cup is almost full.
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Sprinkle 12 tablespoons of cheese on top of the egg
Ingredients
mixture.
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Bake for approximately 1518 minutes. Remove from the pan while warm. Serve immediately.
5 pieces of whole wheat bread, cubed 10 eggs ¼ cup of milk 1 cup of cheddar cheese, shredded
tip: Store in your refrigerator for up to 5 days. Reheat in the microwave for 15-20 seconds. Store in your freezer for up to 3 months. Reheat in the microwave for at 30 second increments until heated through.
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Recipe by Katie Serbinski MS, RD
Overnight Oats
Serves 4
Ingredients 4-6oz container of your favorite yogurt 1/4 oats 2 tablespoons chopped dates (you can use raisins, or any dried fruit you like) 1/2 tsp honey 2-3 tablespoons milk
Directions 1
Mix all ingredients together, store in an airtight container and let the oats set in the fridge overnight.
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The oats will become nice and soft and all those delicious flavors will blend together.
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Pull the oats out the next morning.
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If its too thick for you, stir in a little milk until you get the consistency you or your kid likes.
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Top with fresh fruit, a drizzle of honey, and dig in.
Healthy Tip:
protein, like eggs Pair with fresh fruit and grams e. We suggest 20 or turkey sausag ll fu & morning to stay of protein in the focused!
Recipe by Estela Schnelle MS, RD
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PB&J Oatmeal Breakfast Muffins
serves 12
Ingredients
Directions
1 cup frozen Dole Raspberries (thawed) 2 cups 1% or skim milk 1 cup rolled oats 1/2 cup creamy all natural peanut butter 1 1/2 cups whole-wheat pastry flour 2 teaspoons baking powder 1/2 teaspoon kosher salt 1/2 cup light brown sugar 4 tablespoons unsalted butter, melted 1 egg
Preheat oven to 425 degrees. Line your muffin with liners. I like to spray a little nonstick cooking spray at the bottom of each liner. Place the frozen raspberries in a colander and thaw under running cold water. Once thawed, pat gently to dry. Set aside. Pour milk into a medium saucepan and slowly bring to a boil. Add in your oat and cook for only five minutes. Add the peanut butter and stir until smooth. Let cool.
Recipe by Estela Schnelle MS, RD
Next, in a large bowl whisk together your flour, baking powder and salt. In a smaller bowl, whisk together the melted butter, sugar, and egg until smooth and blended. Add you egg mixture and oatmeal mixture to your dry ingredients and stir until mixed through. Next, gently fold in your raspberries. Some will get smashed in the process which is good. It makes the raspberries flavor standout in the muffins.
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Lunch avoid Sugary soda. Try Fruit
infused
water
or Juice
Include your child’s favorite food in a lunch-box with new food item s. Lunch is a perfect meal for fruits & veggies!
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Bright colored foods are fun! Play a Game to Try them all!
swiss chard ants on a log
Serves 9
Ingredients thinner stalks of Swiss chard your choice of nut or seed “butter” (ex: peanut butter, sunflower seed butter) raisins
Directions Rinse and cut stalks of Swiss chard into approximately 4” lengths. Apply nut or seed butter and garnish with raisins on top. Consider allowing children to apply their own nut/seed butter and/or their own raisins.
Recipe by Ben Bratcher MS, RD
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Turkey Taco Wrap
Serves 6
Ingredients 1 pound lean ground turkey olive oil 1 tablespoon chili powder 1.5 tablespoons flour 1/2 tsp garlic powder 1/2 tsp onion powder 1.5 tsp cumin 1 tsp salt 1 tsp pepper 1 cup water wholewheat tortillas cheese
Directions 1
Bring a large pan to medium heat. Drizzle a little olive oil and cook the turkey until browned.
2
While the turkey is cooking, combine the flour, chili powder, garlic powder, onion powder, cumin, salt, & pepper in a bowl.
3
Whisk together, then add your water and whisk until smooth.
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Once the turkey is completely cooked through, pour in your seasoning mix and stir for about 5-7 minutes until the meat absorbs the liquid.
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Cut tortilla in half and dd beans, turkey, and cheese then fold bottom half over and tuck in sides tightly (like a burrito)
Recipe by Estela Schnelle MS, RD
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Chicken Nuggets
Serves 4
Ingredients
Directions
1 lb chicken breast, cubed 2 green onions, chopped 1/2 garlic powder 1 tablespoon olive oil 1 tsp kosher salt 1 tsp pepper (optional) 2 eggs flour
Throw everything in a food processor and pulse several times until the chicken is ground up. Spray a large baking sheet with non-stick cooking spray and scoop chicken mixture onto sheet. I used a melon ball scooper to keep the size consistent. Coat the chicken with flour, then dip it in the egg, then coat in bread crumbs. Smash it down and form into a chicken nugget shape Bake at 350 degree for 10-12 minutes or until lightly golden brown.
whole wheat bread crumbs *Note you can use ground chicken if you don’t have a food processor.
Recipe by Estela Schnelle MS, RD
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Sunflower Butter Sandwich
Serves 12
Directions 1
Add your sunflower seeds to the food processor.
2
Pulse for a few minutes or until the sunflower seeds are completely ground up.
3
Add you oil one tablespoon at a time while pulsing. Be sure
to scrape down the sides between processing.
4
Next add your cinnamon and then honey. Pulse for about 4 more minutes or until smooth and creamy.
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Give the sunflower butter a taste and add salt if needed and additional honey if needed (one teaspoon at a time as to not over sweeten it).
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To serve, spread on wholewheat bread with an organic fruit preserve
tip: Add to bento box with other healthy lunch items! Our favorites are
Ingredients 3 cups dry roasted sunflower seeds 3.5 tablespoons canola oil or sunflower oil (I used canola) 2 tablespoons honey (more depending in your preferred sweetness) 3 teaspoons cinnamon Sea salt to taste
carrots and hummus, snap peas, pumpernickel pretzels, cheese sticks, celery, animal crackers and don’t forget gummy multi-vitamins!
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Recipe by Estela Schnelle MS, RD
Dinner
Sit together as a family to
c r e at e memories And a safe place to talk about your day! Dinner is a great time to talk, laugh and try new foods!
avoid distractions like TV during dinner to focus on food & Family! 18
garlic & herb meatballs
Serves 8
Ingredients 1 lb. lean ground turkey 1/2 small onion, finely chopped 1 garlic head, finely chopped 1 cup fresh herbs, chopped (I used sage and chives from our garden) 1 – 8 oz. package of panko breadcrumbs 1/2 cup parmesan cheese 2 tsp salt 1 egg
Directions Heat oven to 400 degrees F. Line a pan with foil and spray with cooking spray. Place all the ingredients in a large bowl and combine together well (I find it is best to combine it with my hands). Using a tablespoonful, form into balls about 1”– 1 1/2 in diameter and arranged onto prepared pan. Bake in the oven for about 20 minutes or until browned.
HerBs! “All the goodness of spaghetti and meatballs with ingredients that are even better for our bodies!”
Recipe by Ben Bratcher MS, RD
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s and nutrients!
Herbs are loaded with vitamin
Baked Taquitos
Serves 4
Ingredients
Directions
1 lb chicken breast, cubed 2 green onions, chopped 1/2 garlic powder 1 tablespoon olive oil 1 tsp kosher salt 1 tsp pepper (optional) 2 eggs flour whole wheat bread crumbs
I use chicken breast, which I boil until half cooked, then I shred and saute in a pan with taco seasoning. I warm up some tortillas, place some chicken in the middle, roll them up and lay them on a pan side by side. Once I roll them all up, I lightly spray them with oil and cook it in the oven at about 400째F for about 20 minutes and they get nice and crispy. A good healthy substitute to the normally fried taquitos.
Recipe by Ben Bratcher MS, RD
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Oven Baked Chicken
Serves 8-10
Directions 1
Finely grate 1 teaspoon of zest from the lemon; set aside. Squeeze the juice of the lemon into a medium bowl. Whisk in the milk, sugar, and cayenne until the sugar and cayenne are dissolved. Add the sprigs of rosemary and garlic. Pierce each chicken piece several times with a fork, add to the milk mixture, turning to coat well. Cover, and marinate in the refrigerator for 2 hours.
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Meanwhile, preheat the oven to 300 degrees F. Lay the bread on a baking sheet in a single layer. Bake, turning a few times, until the bread is crisp and dry, 45 minutes to 1 hour. Cool completely. Break into large pieces and pulse in the bowl of a food processor until it forms coarse crumbs.
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Increase the oven temperature to 375 degrees F. In a shallow dish combine the bread crumbs with the corn meal, Parmesan (if using), chopped rosemary, reserved 1 teaspoon zest, and season with salt and pepper. Line a baking sheet with aluminum foil and top with a wire rack. Coat the rack well with nonstick cooking spray.
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Working with one piece at a time, remove the chicken from the marinade, allowing the excess to drip off. Press into the bread crumb mixture until the chicken is well coated and place on the prepared baking sheet. Repeat with the remaining chicken and crumbs. Mist the chicken with nonstick cooking spray.
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Bake until the chicken is crisp and a thermometer inserted into the thickest part registers 160 degrees F, about 50 to 55 minutes. Serve warm or at room temperature
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Ingredients 1 lemon 1/2 cup low-fat milk 1/2 teaspoon granulated sugar 1/4 teaspoon cayenne pepper 2 teaspoons chopped fresh rosemary, plus 2 whole sprigs 4 cloves garlic, peeled and smashed 2 pounds bone-in skinless chicken legs and thighs 2 slices whole wheat bread, (3-ounces) 1/4 cup yellow cornmeal 2 tablespoons grated Parmesan cheese, optional Kosher salt and freshly ground black pepper Recipe by Ben Bratcher MS, RD
Roasted Broccoli
Serves 8
Ingredients 1 lb broccoli florets spray oil 1/4 tsp kosher Salt freshly ground black pepper
Directions Preheat oven to 425°F. On a standard baking sheet (we line it with foil or parchment paper for ease in cleaning), spray with oil. Evenly distribute florets and season with salt and pepper. Spray tops of florets with oil. Roast for 16-20 minutes or until the broccoli is tender and the tips of the florets are crisply browned. Scrape and serve.
Notes from the RD Parent chef: Vegetables and sweet aren’t two words that we associate with one another unless it involves carrot cake or candied yams. Roasting highlights the natural sweetness in vegetables as they caramelize. Enhance the flavor without too much added prep (fresh lemon juice, garlic, or parmesan cheese to name a few), but if time is tight how nice is it just being able to open a bag of pre-washed florets; add spray oil, salt, and pepper; roast them and done?! Recipe by Ben Bratcher MS, RD
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did you know?A amin
The large amounts of vit
K and vitamin
b vitamin d our bodies absor in broccoli help tems! sys e un r imm (from sun) to build ou
Lavish Pizza
Serves 4
Ingredients 1 Soft lavash flatbread Marinara sauce 4 oz Reduced fat shredded mozzarella 10-12 Slices of turkey pepperoni Olive oil
Directions 1
Preheat broiler. Cut the lavash bread into smaller, individual pizza sizes.
2
Place lavash on large baking sheet; brush with 1 1/2 tablespoons oil. Broil until lavash just begins to crisp, about 1 minute.
3
Reduce oven temperature to 450째F. Turn lavash over on baking sheet, broiled side down.
4
Brush with remaining 1 1/2 tablespoons oil. Spread with marinara sauce (go light! the lavash bread will get soggy if too much is used), mozzarella cheese and turkey pepperoni.
5
Bake until pizza is heated through and cheese has melted, about 10 minutes.
Recipe by Ben Bratcher MS, RD
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dessert
TREATS can be healthy Too!
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Yogurt Banana Bites
Serves 4
Ingredients 2 bananas (sliced 1/2 inch thick) 2 cups yogurt (your favorite flavor) sprinkles
Directions Using a spoon, dip your banana slice into the yogurt and place banana on cookie sheet covered with wax or parchment paper. Repeat process with each banana. Top each banana with sprinkles. Place cookie sheet in freezer for 2-3 hours or overnight.
did you know? Banana’s can cheer you up! Bananas are the only fruit to contain the amino acid tryptophan plus vitamin B6, which work together to help the body produce seratonin-the natural chemical that makes us happy!
Recipe by Ben Bratcher MS, RD
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Strawberry Milkshakes
Serves 4
Ingredients
Directions
3 cups milk (try skim or almond milk) 2 1/2 cups frozen strawberries 1 tablespoon honey 1 teaspoon vanilla extract
Using a blender, blend all ingredients until smooth. Pour in a tall glass and serve with a straw.
did you know? Strawberries are an EXCELLENT source of Vitamin C!
Recipe by Ben Bratcher MS, RD
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PICKY EATER APPROVED CHEFS Meet our registered dietitian moms and dad! Just like you, they have picky eaters and sought to offer nutritious meals that their kids would actually eat!
Estela Schnelle MS, RD
-Team Hero
Estela Schnelle is a Registered Dietitian and Nutritionist. She has a Masters in Nutrition Science from Texas Women’s University and has practiced in San Diego, California, Virginia and Washington D.C. She was formerly the Director of Clinical Nutrition at Georgetown University Medical Center and formerly the Director of Clinical Nutrition at Sibley Hospital. She is the editor of “The Weekly Bite” and is a Cool Food Panel blogger on behalf of NFRA (National Frozen & Refrigerated Foods Association), and the Official Dietitian for Produce for Kid’s.
Ben Bratcher is a Registered Dietitian at Kaiser Permanente in California. He also works for Montebello Unified School District developing nutrition lesson plans that are incorporated into the curriculum for grades Pre K-12. As a father to four girls, Ben teaches his own children about food and how to be competent eaters. He and his family tend to a garden that boasts over 60 different varieties of fruit trees. Ben Bratcher MS, RD
Katie Serbinski is mom of two boys under two and founder of www.MomToMomNutrition.com, a healthy food and lifestyle blog where Katie shares all things family and food related: healthy recipes, maternal and child nutrition, and musings about motherhood.
Katie Serbinski MS, RD
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Healthy Activities!
Eat, play, learn and sleep!
B u i l d H e a lt h y H a b i t s Laugh. A Lot. And try new things with a smile!
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Word Search Y
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P
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Q
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Find these words. You can search up, down, and diagonal!
Yummi
Play
Oliver
Fun
Bears
Water
Olivia
Sun
Organic
Sleep
Fruit 32
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